Rugby Strength & Conditioning
EMP Performance
At EMP Performance, we specialise in rugby strength and conditioning for both rugby league and rugby union players of all levels.
From young up-and-coming athletes chasing every edge, to current weekend players who want to stay fit, strong and healthy all year round, this program is built to make you more athletic where it matters most, on the field.
What's included:
Structured Strength & Conditioning Program
Follow a proven weekly training plan delivered straight to your phone via our easy-to-use app, designed to build strength, speed, power, fitness and injury resilience.
Unlimited Small Group Classes
Train with others in supportive, coached small groups that push you to improve, all at your own pace.
Open Gym Access
Want to put in extra work? Our facility is open for you to train independently whenever it suits your schedule if applicable.
Nutrition Support
Fuel your progress with expert nutrition guidance to help you recover faster and perform better.
Weekly Coaching & Accountability
Track your progress with regular check-ins and coaching from our Head Strength & Conditioning Coaches who bring 30+ years of experience working with youth athletes, from local juniors to NRL, state, national and world-level reps.
Bonus: EMP Training & Performance Ebooks
Access exclusive ebooks packed with tips, exercises and strategies to accelerate your strength & conditioning development
Program Structure
💪 4 x Strength & Dynamic Sessions
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Build full-body mobility, strength and power
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Improve speed, agility and explosiveness
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Stay resilient and game-ready all year
🔥 2 x Conditioning Sessions
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High-intensity & aerobic conditioning to fuel 80 minutes of rugby
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Energy system development that translates directly to performance
👊 Professional Coaching
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Expert programming based on proven S&C methods used in elite rugby
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Train smarter, progress faster and stay accountable
Who It’s For
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⚡ Young, up-and-coming rugby players chasing a competitive edge
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🏉 Rugby league and union weekend players wanting to stay fit, strong and injury-free
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💪 Anyone who wants to train like a rugby athlete and build real athletic performance
Why EMP Performance?
✔️ Athlete-focused environment on the Northern Beaches
✔️ Programs designed in 12-16 week blocks for consistent progress
✔️ Small group coaching for accountability and expert guidance
✔️ Backed by proven methods, not generic gym workouts
Have Questions?
Fill out the form below or reach out — our team is here to help you get started on the right path.